Rendezvous at the roundabout
WARM UP
5 Burpees OYO (thanks, Nickelback)
Chinooks x 12 IC
Seal Jacks x 12 IC
Good Mornings x 10 IC
Windmills x 10 IC
Slow Merkins x 10 IC
Mountain Climbers x 12 IC

THE THANG
Mosey to the Catoctin Creek Park shelter / manhole and back. Back at roundabout, explain plan for 1 PAX to serve as timer by running a rock to and fro while PAX complete exercises in a circuit…all while being musically inspired by a Rocky soundtrack compilation.

Round 1 – Picked by Q
Random Big Honkin’ Rock: Run manhole to manhole park gate, 5 goblet squats, back (Tricurious was unwitting experimental longer runner…but PAX unanimously voted for a shorter path, Q obliged)
Rest of the circuit is AMRAP:
M’s Boxing Gloves: R jab, L jab, R upper cut, L upper cut, R hook, L hook
45 lb Bar: Twist R, Twist L, Good morning
25 lb Weight: Tricep press
4 Cone Box: Run up, shuffle right, run back, shuffle left, repeat
Half Cinder Block: Curls
2 Small Rocks: Front raise
2 5 lb Weights: Lateral raise
Gnarly Cinder Block: Arm circle clockwise, arm circle counter clockwise
25 lb Weight: Wood chopper lower R to upper left, then lower L to upper right

Round 2 – Picked by PAX
Random Big Honkin’ Rock: Run manhole to manhole park gate, 6 goblet squats, back
Rest of the circuit is AMRAP:
M’s Boxing Gloves: SSH
45 lb Bar: Quick jumps side to side
25 lb Weight: Bent over rows
4 Cone Box: Jump up, jump back, jump left to right, jump right to left
Half Cinder Block: American Hammer
2 Small Rocks: Bent Over Flys
25 lb Weights: World War IIs
Gnarly Cinder Block: Hold block overhead, reverse LBACs
25 lb Weight: Bear Crawl and drag / throw around circle of PAX

MARY
Superman Ring of Fire x 5 per PAX

ANNOUNCEMENTS
Run for Malawi – PAX were shamed into sign ups via Fingers not-gonna-stop-til-5-names-drop burpees
Looking for new “Help a Widow” opportunities

PRAYERS
Toast McQueen’s M is going to Austria – safe travels for her; survival skills for him
Milton’s M continuing cancer treatment – healing for her, peace and courage for him